最近因壓力吃東西嗎?“饑餓測(cè)量器”可以提供幫助

最近因壓力吃東西嗎?“饑餓測(cè)量器”可以提供幫助

Emotional eating is easy to fall into if you're stressed out. Taking a moment to asses your hunger level with a simple tool can help establish more self-aware behavior.

如果你壓力過(guò)大，很容易陷入情緒化進(jìn)食?；c(diǎn)時(shí)間用一個(gè)簡(jiǎn)單的工具來(lái)評(píng)估一下你的饑餓感水平可以幫助你建立更多的自我意識(shí)行為。

Eating when feeling stressed has become a reality for many of us during these unsettling days, even among people who don't usually reach for food when feeling anxious.

在這些不安的日子里，有壓力的時(shí)候吃東西已經(jīng)成為我們很多人的現(xiàn)實(shí)，即使是那些在感到焦慮時(shí)通常不吃東西的人。

Whether your stress stems from anxiety regarding your children attending school in person, concern about getting sick as we spend more time indoors this fall, the ongoing fight for social justice or a not-so-distant US presidential election, it all makes sense that we're stressed. Uncertainty is not a favorite human emotion.

不管你的壓力來(lái)自于對(duì)孩子親自上學(xué)的焦慮，還是因?yàn)檫@個(gè)秋天我們呆在室內(nèi)的時(shí)間越來(lái)越長(zhǎng)而擔(dān)心生病，還是為了社會(huì)正義而進(jìn)行的斗爭(zhēng)，還是即將到來(lái)的美國(guó)總統(tǒng)大選，我們的壓力都是有道理的。不確定不是人類最喜歡的情緒。

Food can be comforting, and there is nothing wrong with that, experts say. Sometimes you might turn to food intentionally, as it can be soothing. Other times, you might be craving something other than food but find yourself impulsively reaching for sweets or mindlessly nibbling on chips. At mealtimes, you may simply wish to figure out what it is you want to eat based on how you are feeling.

專家說(shuō)，食物可以讓人感到安慰，這并沒(méi)有錯(cuò)。有時(shí)你可能會(huì)有意地去吃食物，因?yàn)樗梢允谷朔潘?。其他時(shí)候，你可能渴望得到食物以外的東西，但卻發(fā)現(xiàn)自己沖動(dòng)地伸手去拿糖果，或是漫不經(jīng)心地啃著薯?xiàng)l。在進(jìn)餐時(shí)，你可能只是想根據(jù)你的感覺(jué)來(lái)決定你想吃什么。

That's where the hunger meter can come in handy. By saying where you are on the hunger meter, you can increase your awareness, which can allow you to make an informed decision about eating.

這就是饑餓測(cè)量器可以派上用場(chǎng)的地方。通過(guò)看自己在饑餓測(cè)量器上的位置，你可以提高自己的意識(shí)，這可以讓你對(duì)吃東西作出明智的決定。

How the hunger meter works

饑餓測(cè)量器是如何工作的

Here are what the numbers on the hunger meter equate to:

以下是饑餓測(cè)量器上的數(shù)字:

1 = Starving, dizzy, cranky, can't think clearly, low blood sugar

1表示饑餓，頭暈，暴躁，不能清晰地思考，低血糖

2 = Very hungry, rumbling stomach

2表示非常餓，肚子咕咕叫

3 = Manageable hunger; calm and mindful about eating

3表示可控制的饑餓感;冷靜并且注意飲食

4 = You could eat, but you're not that hungry

4表示你可以吃，但你并不餓

5 = You've probably just eaten, and aren't hungry

5表示你可能剛吃過(guò)東西，不餓

6 = your stomach feels happy and at peace, it's not overly stuffed

6表示你的胃會(huì)感到快樂(lè)和平靜，不會(huì)太飽

7 = Your taste buds lose interest much beyond this point

7表示超過(guò)這個(gè)限度，你的味蕾就會(huì)失去興趣

8 = You are on the path toward full

8表示你快要飽腹了

9 = Thanksgiving day stuffed

9表示像感恩節(jié)時(shí)肚子被塞滿

10 = Uh oh. Time to unbutton

10表示哦，不，需要解開(kāi)褲腰帶

The key is to match your fuel to your hunger level. For example, if you are a "4," you might need a small snack, like a fruit with a small handful of nuts. If you are a "1" on the hunger meter -- that is, basically starving -- you might need a full meal. Just an apple will not do.

關(guān)鍵是讓你的能量與你的饑餓感相匹配。例如，如果你是“4”，你可能需要一個(gè)小零食，比如水果和少量堅(jiān)果。如果你的饑餓測(cè)量器上的數(shù)字是“1”，也就是說(shuō)，基本上是在挨餓，那么你可能需要一頓飽飯。僅僅一個(gè)蘋(píng)果是不行的。

"You likely will need something more substantive, like a turkey sandwich with fruit and chips," Sterling said. "As your blood sugar comes back to normal, you should ask yourself, 'Why was I so hungry? Did I miss something that day? Was my lunch not filling enough?'"

斯特林說(shuō):“你可能需要一些更實(shí)質(zhì)性的東西，比如水果和薯?xiàng)l的火雞三明治。”“當(dāng)你的血糖恢復(fù)正常后，你應(yīng)該問(wèn)問(wèn)自己，‘為什么我這么餓?我那天錯(cuò)過(guò)什么了嗎?是我的午餐不夠飽嗎?’”

Whether it's time for a meal or snack, experts recommend eating when arriving at a manageable hunger, what is called a "3" on the hunger meter -- a place that is somewhere between not too hungry and not too full.

無(wú)論是吃飯還是吃零食，專家們都建議在饑餓達(dá)到可控制的程度時(shí)進(jìn)食，也就是饑餓測(cè)量器上所謂的“3”值——介于不太餓和不太飽之間。